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Sweet Potato Nutrition Facts: Is Sweet Potato Good for You?
Based on its nutrient profile, a baked sweet potato can be a beneficial part of a balanced diet. It is high in vitamin A, vitamin C, and manganese, and is a good source of dietary fiber and potassium. While it contains natural sugars and about 90 calories per 100 grams, its overall nutritional contribution depends on portion size and what else you eat. This data is for a sweet potato baked in its skin, with only the flesh eaten, and no salt added.
Per 100 g · Sweet potato, cooked, baked in skin, flesh, without salt
What stands out in sweet potato
- High in vitamin A. A 100-gram portion of baked sweet potato provides 961 mcg of Vitamin A, which is 107% of the Daily Value (DV). This makes it a food high in this nutrient.
- High in vitamin C and manganese. The same 100-gram serving also supplies 19.6 mg of vitamin C (22% DV) and 0.5 mg of manganese (22% DV).
- Good source of fiber and potassium. Sweet potato is a good source of key nutrients, with 3.3 grams of dietary fiber (12% DV) and 475 mg of potassium (10% DV) in every 100 grams.
- Carbohydrates and sugar content. A 100-gram serving contains about 21 grams of total carbohydrates, which includes 3.3 grams of dietary fiber and 6.5 grams of total sugars.
What to keep in mind
- This nutrition data is for a sweet potato baked without salt; adding salt will increase the sodium content.
- While low in fat, it is a source of carbohydrates and natural sugars, and its calories can add up depending on the portion size and toppings.
Sweet Potato nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 90 kcal | – |
| Protein | 2 g | 4% |
| Total fat | 0.15 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Monounsaturated fat | 0 g | – |
| Polyunsaturated fat | 0.09 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 20.7 g | 8% |
| Dietary fiber | 3.3 g | 12% |
| Total sugars | 6.5 g | – |
| Water | 75.8 g | – |
| Sodium | 36 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 475 mg | 10% |
| Calcium | 38 mg | 3% |
| Iron | 0.69 mg | 4% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 54 mg | 4% |
| Zinc | 0.32 mg | 3% |
| Copper | 0.16 mg | 18% |
| Manganese | 0.5 mg | 22% |
| Selenium | 0.2 mcg | 0% |
| Vitamin A (RAE) | 961 mcg | 107% |
| Vitamin C | 19.6 mg | 22% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.71 mg | 5% |
| Vitamin K | 2.3 mcg | 2% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 1.5 mg | 9% |
| Vitamin B6 | 0.29 mg | 17% |
| Folate (DFE) | 6 mcg | 2% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 13.1 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Sweet Potato by portion
The nutrition values change with portion size. One cup of baked sweet potato (200g) contains 180 calories, about 41 grams of carbohydrates, and 6.6 grams of fiber. A large sweet potato (180g) is similar, with 162 calories and 5.9 grams of fiber. A medium sweet potato, described as 2 inches in diameter and 5 inches long when raw, has 103 calories and 3.8 grams of fiber once baked. A small one (60g) has 54 calories.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 200 g | 180 | 4 g | 41.4 g | 6.6 g | 0.3 g |
| 1 large | 180 g | 162 | 3.6 g | 37.3 g | 5.9 g | 0.3 g |
| 1 medium (2″ dia, 5″ long, raw) | 114 g | 103 | 2.3 g | 23.6 g | 3.8 g | 0.2 g |
| 1 small | 60 g | 54 | 1.2 g | 12.4 g | 2 g | 0.1 g |
How sweet potato compares with other vegetables
Among 38 vegetables analyzed on this site, baked sweet potato ranks as the highest for vitamin A content. It is also among the highest for total sugars (ranked 2nd), and for calories, carbohydrates, and potassium (all ranked 3rd). Compared to a regular baked potato per 100 grams, a sweet potato has slightly fewer calories (90 vs 93 kcal) and carbohydrates (20.7 g vs 21.1 g), but more fiber (3.3 g vs 2.2 g). It has more calories and carbs than similar amounts of sweet corn, ginger root, or green peas.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Sweet Potato | 90 | 2 g | 20.7 g | 3.3 g | 0.15 g |
| Potato | 93 | 2.5 g | 21.1 g | 2.2 g | 0.13 g |
| Sweet Corn | 86 | 3.3 g | 18.7 g | 2 g | 1.4 g |
| Ginger Root | 80 | 1.8 g | 17.8 g | 2 g | 0.75 g |
| Green Peas | 81 | 5.4 g | 14.4 g | 5.7 g | 0.4 g |
Quick answers
How many calories are in a baked sweet potato?
A medium baked sweet potato (from a 114g raw potato) has 103 calories. A large one (180g) has 162 calories, and one cup of mashed sweet potato (200g) has 180 calories.
How much sugar is in a sweet potato?
A medium baked sweet potato contains about 7 grams of total sugars. A large one has about 12 grams, and one cup has 13 grams.
How much fiber is in a sweet potato?
A medium baked sweet potato provides 3.8 grams of dietary fiber, which is 12% of the Daily Value. A large one contains 5.9 grams of fiber, and one cup provides 6.6 grams.
When to talk to a doctor or dietitian
- At 475 mg of potassium per 100 g, sweet potato is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how sweet potato fits your situation.
Last updated October 21, 2026